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Macro Counting Excuse Busted | How To Eat HEALTHY When Your Family DOESN’T

Macro Counting Excuse Busted | How To Eat HEALTHY When Your Family DOESN’T

by | Nov 29, 2021 | Blog, Diet, Uncategorized

Often the excuses we make are valid. But that doesn’t mean there aren’t ways to overcome them.

We just have to realize that change requires change and that means approaching things in a way we haven’t before.

One of the most common excuses I hear as to why someone can’t track macros is…

“It’s impossible to track macros when I’m cooking for my family, or spouse, and they won’t eat what I have to eat.”

I actually love this excuse because it’s one that is far easier to overcome than we realize.

Now if you’re thinking I’m going to tell you that you need to just prep a separate meal for yourself, you’re wrong.

Honestly, that’s the worst idea and often completely unsustainable, especially if you’re used to all eating the same meal.

Not only is that often added work we don’t have time for, but most of the time we also WANT to enjoy the foods our family or spouse is eating.

And we will only feel deprived if we have to watch them eating something we enjoy as we munch on our dry lettuce thinking that’s what we have to do to achieve our weight loss goals.

What I’m telling you is…You do NOT need to be prepping separate meals for yourself to see results!

I get that it FEELS like we can’t do something, like say track macros while cooking for a family, but that is simply because we haven’t done it before.

That’s why, to help, I want to share 4 tips to help you start adjusting your macros to see fabulous weight loss results while still enjoying family meals!

But first, I quickly wanted to share a bonus logging hack…

For meals that are casserole or dish based that seem impossible to log, enter the full recipes under the recipe section most trackers have. You will log all ingredients there. You can then enter the number of servings in that recipe and it will list out the macros per serving. You then just can add that recipe to your daily logs whenever you use it.

And when you serve the casserole, you can just weigh or measure out your portion!

#1: Log family meals FIRST.

Too often we try to adjust the thing we love the most or want the most first, instead of finding ways to work around it!

When there is something I want to eat, I plan that into my food log first and tweak other meals around it to hit my macros.

So whether it’s a traditional casserole or Taco Tuesday meal, plan that into your log first and adjust other meals and snacks to hit those ratios!

#2: Sneak in macro tweaks to those family dishes.

Often there are little tweaks we can make to family meals that our family won’t even notice.

Like a slight change in the protein source, going with a lower or higher fat option. Or even a little bit MORE protein in each serving, by adding an ounce more of the protein you’re using.

Sometimes you can even sneak in veggies to sauces by pureeing them to lower the fat or carb content while adding micronutrients.

Even look up different variations of your usual dishes to see if there are some healthy swaps you can make you feel your family won’t notice!

You can even swap your own personal tortillas for a lower carb option while your family may enjoy their usual type if you don’t feel deprived through the swap.

The key is thinking in terms of small changes over feeling like you have to make completely different meals.

#3: Adjust your personal portions.

Often we can hit our macros for the day by enjoying the same foods, just by adjusting the portions.

For instance, you could serve a pasta dish where you build your own bowl. That way you could use the portions of each ingredient you need, maybe adding more protein, lowering the amount of pasta and adjusting how many veggies and how much sauce you add.

Or on taco night you could do only 2 tacos instead of 3 with a little bonus taco salad on the side if you needed to slightly lower your carb intake.

You can find little ways to eat the same thing while adjusting the portions through not only how you serve dishes but even the sides you add.

Maybe if you’re having pizza, you have the pizza BUT instead of 4 slices have 2 and more of the side salad.

This way you aren’t feeling like you aren’t able to enjoy the family meals BUT you’re also making it easier to hit your macros through your meals the rest of the day!

#4: Change other meals FIRST!

Small changes add up. So when you’re first starting to track, don’t focus on adjusting that family meal at all. As I mentioned, log the family meal first.

Then think about ways you can tweak your portions at other meals to hit your macros.

Even try new snacks to make things easier.

If you know you even have a family meal out where it’s going to be very calorically dense and high in carbs and fats, focus on protein and going lower calorie earlier in the day to create a little “buffer.”

The key is change things you can more easily control first to strike a balance and not feel like you have to be sitting there not enjoying the delicious family meal you worked hard to make!

SUMMARY:

We have to remember that changes can always seem overwhelming to start because we haven’t done them. The more we can focus on small tweaks to start while working around the things we love and enjoy, the more sustainable the changes will ultimately be.

So if you’ve been worried you can’t track macros while cooking for your family or spouse, start using these tips!

Ready to learn how to eat according to your needs, goals and LIFESTYLE?!

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FHp 346 – Help! I’m Traveling And I Can’t Eat Well

FHp 346 – Help! I’m Traveling And I Can’t Eat Well

by | Nov 23, 2021 | podcast

I’ve gotten a ton of questions about eating out and traveling and sticking with your macros.

It’s funny how much we LOOOOOVE to overcomplicate this situation.

That’s why I wanted to chat through some strategies to help you stay on track even when you travel, especially if you’re traveling frequently for work.

Because we have to remember that it isn’t necessarily perfection but that accountability and consistency that adds up.

Sure, it may mean we aren’t as “perfect” as we would like, but we have to remember those small changes add up.

So what are some tips I share with clients who are working to achieve amazing body recomposition results while traveling frequently?

#1: Set one focus – calorie caps, protein minimums.

If you’re just starting out with tracking macros, the change alone is hard. And mentally, we can feel overwhelmed trying to find the balance with traveling, overcomplicating what we need to do.

So start with one small change.

Maybe it’s simply logging to start to get used to the process, even planning ahead.

Then maybe it’s hitting a calorie intake.

Then maybe a protein minimum.

Or maybe it’s focusing on reducing carbs or fats.

But give yourself a singular focus to make the changes easy and allow you to ingrain the habits!

#2: Select an easy ratio – one you know you can hit but that will keep you consistent.

If you’ve been tracking for awhile, you may find there are “no-brainer” ratios you can easily hit. Try one of those over stressing yourself out hitting a “stricter” ratio that may not be as doable while traveling.

Sure this may not be your ideal, BUT it will keep you moving forward so when you can dial things in more, you have a solid foundation.

#3: Review menus beforehand and find items in my fitness pal similar to test out how to hit your numbers and plan ahead.

More menus than we realize list macros or have it online, but even those that don’t…well there are often standard dishes on every menu we can find comparable recipes for and then even enter those dishes into our food tracker to see how we can combine meals out over the day to hit our ratios.

Review options at the places you’re going to and even see if you can pick restaurants so you can combine meals in a way to get close to your ratios.

If you even have control over one meal but not another, plan to go higher protein and lower calorie in that meal to have more fats and carbs and calories for the meal you aren’t as in control of!

#4: Have go-to menu items you know you can adjust the macros on.

I have items that are some of my “go-tos” when eating out because I know I can easily adjust and that they, overall, are in line with my goals.

Like a fajita dish at a restaurant. It’s easy to eat, or not eat, the tortillas based on my macros. I can get a leaner, or fattier protein too, based on what I need.

Or a steak dish or chicken or fish dish with a veggie side.

Or even a burger where you could have half the bun or lettuce wrapped.

Or a stir fry where you could ask for the sauce on the side.

Come up with options that allow you to feel satisfied but also allow you to easily tweak.

Entering in different dishes to your tracker to see the macro breakdowns can help you become more comfortable with doing this!

#5: Find places that list macros.

While fast food places don’t always have the highest quality ingredients, they are better than nothing or processed junk food you grab at a gas station. And honestly, most are getting healthier and healthier options.

Plus they list macros.

Review different fast food places beforehand and enter those meals in for quick and easy logging when you travel.

And don’t be deceived by healthy labels or salads. They are NOT always the best option!

#6: Review the hand portion guide to know your portion sizes.

The more you track and weigh and measure your food, the more you begin to really know what accurate portions are for you. But the hand portion guide is a great reminder and visual when eating out for you to help estimate your consumption.

Sure this may not be as perfect, but something is better than nothing.

And this consistency in knowing what you’re eating still gives you more ability to tweak and adjust on subsequent trips!

#7: Control what you can control – get snacks to help assist you.

Most hotel rooms have a fridge. Most of the time driving, we can bring a cooler and an ice pack.

There are also lots of easy grab and go protein options that don’t need to be stored in a fridge.

Control what you can control and do what you can with those snacks around meals to balance your macros over using that as an excuse to eat…well…crap.

Use jerky, protein powders, hard boiled eggs, greek yogurts…grab pre-made grilled chicken that most stores now have as a quick snack even.

Heck, if you like shrimp, grab cooked shrimp at the store to snack on.

There are so many pre-made items you can grab to eat right then and there if you can’t store in a fridge that can bump your protein and help you balance those macros while feeling fueled.

But be creative. Remember making a change means thinking outside of the way you’ve always thought!

#8: The boring tip – PLAN ahead!

Plan ahead. See this all as an experiment and learning experience. Test out different meals you usually like to eat and see how you can adjust them. Find random snack ideas you could swap in to help you hit the numbers you want.

But taking a few days to even plan ahead can save you a whole heck of a lot of time long-term as well as a ton of stress and frustration.

And the more you do this to start, the quicker the process gets easier!

6 Low Impact Exercises | Exercises For Beginners

6 Low Impact Exercises | Exercises For Beginners

by | Nov 21, 2021 | Blog, Bodyweight, Exercises, Functional Fitness, Push Ups, Suspension Trainer

When you’re first starting out, or even first starting back to training, it can be so easy to jump in and end up doing moves we aren’t yet ready for.

Not only can this make us so sore we struggle to get consistent with our training, but it can also lead to injury while holding us back from achieving results.

As stinky as it is to have to sometimes go back to basics, we need to regress to progress and master those fundamental movement patterns first.

We need to make sure we’re doing everything we can to build our mind-body connection so we aren’t just going through the motions with moves but actually using the correct muscles to power the movements.

This will not only help us rebuild faster, but it can even help us build up stronger.

We have to remember that every movement is earned and built off of these basics.

That’s why I wanted to share 6 fundamental moves I not only return to myself and use as part of my workouts but use with any of my clients rebuilding after time off or just starting back.

These bodyweight moves can help you get in a full-body workout and retrain a variety of movement patterns from pressing to pulling to hip hinging and squatting!

 

6 Moves Beginners Should Master First:

#1: Bulldog Hold

This move looks so simple, but it is more challenging than we give it credit for. It’s a great way to vary our plank work and improve our shoulder, hip and knee stability.

Not only will this move work your arms, shoulders and abs, but you’ll also feel those quads burning.

It’s a great way to strengthen your quads if you can’t perform active knee flexion yet even.

And off of this move, you can build up to fun plank variations as well as crawling movements!

To do the Bulldog Hold, set up on your hands and knees with your hands under your shoulders and knees under your hips.

Think about engaging the side of your back as you extend your toes and lift up onto the balls of your feet and your hands.

You want your knees to be hovering just off the ground, no more than a few inches up. This makes your quads have to work harder.

Hold here, bracing your abs as if being punched in the gut.

As you fatigue, do not let your butt go up in the air.

From here you can start to add in even little movements, like foot lifts or shoulder taps before you start to fully crawl.

If you find this is too much on your shoulders, abs or quads, you can modify the movement, placing your hands up on a bench even to start!

#2: Glute Bridge

The glute bridge is honestly a key move to include no matter your fitness level.

While it may be a main exercise in your workouts starting out, and move to more of your activation series and warm up as you progress, it is a fundamental move we all need to be more intentional with.

It’s also often a move we do incorrectly, allowing our lower backs and hamstrings to compensate and work for our glutes.

But if you want to get the full benefit of this move, you need to make sure your glutes are driving the hip extension and you’re only bridging up as high as you can truly control while using your glutes.

To do the glute bridge, set up on your back with your feet flat on the ground just beyond your finger tips when your hands are down by your sides. You can play around with this positioning based on your mobility, putting them slightly further out.

Then bend your elbows to drive your upper arms down into the ground.

Tilt your pelvis up toward your ribs to perform a posterior pelvic tilt and engage your abs and glute maximus before you even lift up off the ground.

Then engage your glutes to lift up. Think about driving your knees toward your toes as you drive through your upper arms and back.

Do not lose that posterior pelvic tilt and begin to arch as you lift.

Make sure to keep your feet flat on the ground and do not let your heels come up.

Pause and squeeze your glutes as hard as you can, then lower down.

You want to make sure you aren’t arching to get up higher or driving yourself backward.

Feel those glutes and do not let your hamstrings take over.

Lower back down and repeat the move. Focus more on engaging those glutes over lifting higher.

To progress the move you can move to a unilateral bridge when ready or even increase the range of motion by placing your feet up on something.

If you struggle to engage your glutes with this bodyweight variation, you can try a frog bridge. The external rotation of your hips can help you better engage your glutes!

#3: Inverted Row

Learning to properly engage your back as you’re getting back into working out is key.

Too often, we let our biceps do the work, pulling with our arms, or end up with neck or shoulder pain because we don’t have proper scapular control.

The Inverted Row is an amazing bodyweight move to learn how to really engage your back to power the pull while having an amazing core strengthening bonus.

Just make sure as you do this row, and any other rowing movements, that you are focused not only on pulling the weight or handles toward you, but also on moving those shoulder blades toward your spine so your back is truly working!

To do the Inverted Row, you can do this move off a bar or suspension trainer. I love the suspension trainer especially when first starting out because you can use a variety of grips.

Using the suspension trainer, hold a handle in each hand with a neutral grip to start, or your palms facing in.

Walk your feet forward as you lean back. The closer to parallel to the ground you get, the harder the move will be.

Flex your feet, pulling your toes up toward your shins as you squeeze your glutes and brace your abs. You want to think about this as a plank and create tension from your feet up.

With your arms straight, make sure to unshrug your shoulders.

Draw your shoulder blades toward your spine as you pull your chest up toward the handles.

You want that initial movement to come from beginning to move your shoulder blades.

Row your chest up toward the handles but don’t try and pull so far you start to round forward just to increase the range of motion.

Stop when you’ve pulled your shoulder blades as close to your spine as you can.

Pause to feel your back then control the lower back down and full arm extension.

Based on your scapular control you can round out a bit at the bottom and protract those shoulder blades, but if you’re just starting out, you may not want to fully disengage your back.

Make sure not to shrug as you pull!

#4: Split Squat

The squat is a fundamental, knee dominant movement pattern. But is also one we often struggle to control and perform correctly through a full range of motion.

That is why, when first starting back, the split squat is a great unilateral option that will not only strengthen your legs but also help you improve your hip mobility and stability.

It’s a great way to also make sure you’re addressing any imbalances and not letting your stronger side take over and perpetuate any issues or pain.

Based on your mobility, you may choose to do this move from the ground or starting with your knee on a block.

Setting up at the bottom of this move is a great way to use this to stretch your hips while truly learning how to control the movement.

Set up kneeling on the block or ground with your front ankle under your front knee and your back knee about under your hip with toes extended so you’re on the ball of your foot.

Really press the ball of your back foot down into the ground as you squeeze that back glute to extend your hip.

Push through the ball of that back foot and your entire front foot to drive up to standing.

Once standing, slowly lower back down to come to rest on the ground.

Then repeat driving back up.

Focus on your feet and their connection to the ground.

And make sure to engage that back glute.

Working through this full range of motion will help you maintain your mobility while improving your stability!

#5: Push Up

The push ups is basically a moving plank so not only a fabulous core move but also a great exercise to work your chest, shoulders and triceps.

However, the full push up from your toes can easily turn into the worm if we don’t yet have the strength to perform it correctly which can lead to wrist, elbow and shoulder aches and pains.

When building back with the push up, an incline variation works well as even the knee push up can be more advanced than we often give it credit for!

To do the push up off an incline, you can start off a wall and slowly lower the incline you use as you progress.

With your arms out in front of you, place your hands on the wall so your hands are just outside your chest. Walk your feet a couple of feet back from the wall so you’re leaning into your hands on the wall.

Spread your fingers to create tension into your hands and drive your heels toward the ground flexing your quads.

Lower your chest toward the wall, making sure not to shrug. You want your body moving as one unit.

Make sure your elbows don’t flare up by your shoulders and create a T shape with your body. You want your upper arms and body to create an arrow shape.

Once you lower your chest toward the wall, press the wall away to fully extend your arms back out.

As you lower the incline, do not do so if you can’t still perform a full range of motion.

#6: Wall Hinge

The final amazing bodyweight basic I think you need to include as you rebuild is the Wall Hinge.

Too often when we do hip hinging movements like the deadlift, we let our lower backs take over and do all of the work instead of engaging our glutes like we should.

When we’re first rebuilding it’s key we learn to control that proper hip hinge to load our glutes and hamstrings so our lower back doesn’t end up overloaded and injured.

While you may find you quickly progress past this movement and either add loads to the hip hinge or move on to unilateral variations like the single leg deadlift, this is a great place to start to make sure you aren’t simply leaning or rounding over.

To do the Wall Hip Hinge, stand about 6 inches to a foot from the wall with your back to the wall and your feet about hip width apart.

You can cross your hands over your chest as you stand tall.

Focus on your entire foot pushing into the ground as you push your butt back toward the wall behind you.

Do not start this move by bending your knees to squat down. You are moving at the hips and then softening your knees in response to reach back.

Touch your butt to the wall and make sure to keep your back flat. Do not round toward the ground.

Then push the ground away with your feet to drive back up to standing.

Your torso will lean forward to keep you balanced as you sit back. Do not let your weight shift forward!

SUMMARY:

As you rebuild, always continue to assess how you feel with moves. Remember progress is never linear so at points you do want to step back.

We are NEVER above the basics and there is always more we can do to improve even these fundamental moves.

Slow and steady use these moves in your training to regress to progress and earn those harder variations and heavier loads!

Looking for help while rebuilding?

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FHP 345 – Be Curious

FHP 345 – Be Curious

by | Nov 16, 2021 | podcast

I don’t know about you all, but I love Ted Lasso.

In the episode Ryan and I were watching last night, he talked about people underestimating him his entire life.

And how he didn’t understand it, but then saw a quote by Walt Whitman “Be curious not judgmental.”

After seeing that quote, he realized that everyone was judging and no one was curious and that is why they constantly underestimated him.

I won’t spoil the outcome of the scene for those of you who haven’t seen it.

But that whole scene I thought was so powerful for so many reasons.

Too often we hold ourselves back in our lives because we AREN’T curious.

We simply judge.

We judge people and situations over wondering why they are occurring.

I so often even see it in the troll comments I get.

In the way people only accept one “right way” of doing a move or of approaching nutrition.

They aren’t curious, they WANT to judge.

And because of that, they’ll always stay stuck.

We need to be open to opportunities if we want to grow and improve.

We need to even recognize that often we are looking at things from only our own perspective and being open to other viewpoints can actually help us get results faster.

We need to realize that one size doesn’t fit all and by not allowing others to find their own way we hold them back.

So much of life operates on a continuum and we need to recognize that.

However, I also know that even if we aren’t trying to, each of us can fall victim to judging over being curious.

It’s why now I so push clients and my trainers to seek out new perspectives and find the opportunities in them.

When COULD something work over just writing it off?

Because it is easy to get stuck looking at things from only one way.

So how can you keep yourself being curious?

#1: Consciously seek out other viewpoints and find why they are RIGHT.

Honestly, I’m not a vegetarian, but I can make an argument for being one.

I’m not Keto. Or Paleo.

I don’t believe in only doing steady state endurance cardio, and dislike Overhead Kettlebell Swings.

BUT if you asked me to list out why someone may do it, or the benefits, I can tell you.

It’s not that we won’t get our opinions and decide things aren’t the best way or the right way for us, but we have to remind ourselves that what works for us isn’t the only way.

By consciously putting ourselves in that uncomfortable position and trying to even argue for them, I think we can learn so much more even about our needs or ways to create hybrid routines that ultimately work even better!

And as trainer, we can find ways to reach clients where our “go-to” options don’t work!

#2: Pause to ask why.

I genuinely want to help everyone.

And when I first started online, it did take some getting used to the trolling.

It would hurt when someone critiqued something when I was only trying to help.

But I began to ask why.

Not only asking WHY to see their perspective, but also to help someone else reading the comment.

How could I support someone else who that comment may offend or who may have had someone troll them in that way.

And how could I then even potentially reach the person doing it to change their perspective.

But it required pausing my brain from reacting immediately and asking WHY?

Why is this being said?

I think in this day and age of immediate responses and instant gratification, that can be a challenge, but we need to push ourselves to pause in our responses and reactions whenever possible to assess.

I think it so often gives us a much needed perspective on things not only to help others, but to really be true to who and what we are.

#3: Experiment

The best results come from experimentation. Sure we need to have a set plan and when we find the foundation that works for us, we stick with it.

But I can tell you so much of what works is just overall systems.

I do 3 days a week of training and see results. I do 6 and also benefit.

We can choose variety over time even based on changes in our lifestyle.

But part of what I think keeps us open IS that willingness to experiment and slightly forcing ourselves to be in uncomfortable situations that challenge us.

So if you have a goal, and especially one you haven’t hit before, be willing and excited to experiment even if it doesn’t work.

Or if you haven’t tried a hobby before?

Embrace the learning process!

Honestly give the plan or new classes or lessons a try and track to see what does and doesn’t work.

Look for the opportunity in this learning experience and realize it also allows us again to see other perspectives!

SUMMARY:

Be curious.

The more you are and open to even hard different perspectives, often the more successful we will be in our own lives.

See the opportunity in things even when it requires you to pause to stop your innate reaction and be a bit uncomfortable!

Curious about Redefining Strength’s programs? Click to learn more about how we can help!

The Best Core Exercise You Aren’t Doing

The Best Core Exercise You Aren’t Doing

by | Nov 15, 2021 | Blog, Core, Exercises

Your core is everything from your shoulders to your knees down your frontside and your backside.

And when you train your core you want to work in every plane of motion, including both anti-rotational and rotational core work.

You want to consider not only how to create a stronger core, but also a better mind-body connection to stabilize and support your shoulders, spine, pelvis, hips and knees.

And that is why I love this amazing core move the SIT THRU!

Now this move looks slightly odd and can feel awkward and complicated to start, it also requires more stability and mobility than we realize.

But it is an amazing move to work on your rotational core strength, targeting your abs and obliques while also improving your hip and shoulder mobility and stability. You’ll feel this move working the muscles around your ribs, your shoulders and arms as well as your quads.

It requires no equipment to do as well and can even be a great way to get your blood pumping, making it a fun move to even use as additional core work in an interval cardio workout.

Plus the basic Sit Thru can so easily be combined with other moves to match your needs and goals, whether it’s performing it as a Burpee Sit Thru, Crawl with Sit Thru or even Sit Thru to Thoracic Bridge!

So how do you do this amazing basic Sit Thru move and what if you aren’t yet ready for the full variation?

How To Do The Sit Thru:

To do the Sit Thru, start on your hands and knees with your hands under your shoulders and your knees under your hips. Tuck your toes under and press up onto your hands and toes or balls of your feet.

This is a bulldog position and your knees should be hovering a few inches off the ground.

Lift one foot to kick under your body as you rotate to face that way. As you bring your leg forward and through, extending it out, lift your hand on the side you’re kicking toward so you can rotate your chest open.

You will be supporting yourself with your other hand and foot. Make sure to keep that arm straight and do not shrug the shoulder.

You want to rotate all the way through with your leg out straight so that you are almost sitting, and even could touch your butt to the ground if you needed to pause and re-balance. This is the sit thru.

Then rotate back close, placing your hand back down as you bend your knee to move back into that bulldog position.

You want to avoid your legs straightening out more into the plank as you perform this move. That tight position is what not only works your quads but helps improve your mobility.

You also want to make sure your hands stay under your shoulders to help keep your shoulders stable while improving your shoulder mobility. Do not shrug as you do this move.

Then kick through to the other side.

The faster you move, the more challenging, and even cardio, the move will be!

But what if you don’t have the mobility or shoulder stability yet to do this move?

How To Modify The Sit Thru:

One of my favorite ways to modify the Sit Thru is off a bench or incline. By placing your hands up on a bench, you provide more space to perform the sit thru and you reduce the strain and load on your arms and shoulders, abs and quads.

It can allow you to still work on that same position and rotational move while improving your shoulder stability without the strain.

As you feel more comfortable and improve your mobility, you can lower the incline over time.

If you do not have an incline, you can also modify this move by kicking your leg under in that bulldog position without raising your hand. This can be great if you don’t yet have the shoulder stability too, however it does take out some of the benefits.

SUMMARY:

Just remember a move is only as good as our implementation. We need to regress to progress and make sure we are not just replicating a movement pattern but also feeling the correct muscles working.

Have some fun including the sit thru in your routine and feel that core working!

Ready to learn how to use moves to match your needs and goals?

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